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 Baseball Performance & Injury Prevention Training
 At Home Workout
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Rapid

38 Posts

Posted - 01/06/2019 :  17:57:13  Show Profile  Reply with Quote
Happy New Year! With high school baseball tryouts approaching, I thought it would be helpful to share an at home workout! This can be done anywhere with minimal equipment. This is designed to use bodyweight to increase both strength and conditioning. Sometimes the most basic of movements can be challenging when done in a circuit fashion. Be sure to watch the videos for exercise technique! All passwords are Rapidvideo

Warmup:

Incworm x 5 (https://vimeo.com/211542572)
Overhead Lunge w/ Reach x 5e (https://vimeo.com/223512412)
Quad Table x 5e (https://vimeo.com/206650491)
Reverse SLRDL w Reach x 5e (https://vimeo.com/206650737)


Circuit A:

1. Body Weight Squat https://vimeo.com/223504884
2. Deadbug https://vimeo.com/267850395
3. 10 Second Run Treadmill, Hill, Track, Open Space
4. Rest 60-90s- Repeat 3-4 Rounds



Circuit B:
1. Body Weight Split Squat (can use weight if available) https://vimeo.com/277144271

2. Front Plank https://vimeo.com/268038390
3. 10 Second Run Treadmill, Hill, Track, Open Space
4. Rest 60-90s- Repeat 3-4 Rounds

Circuit C:

1. Single Leg Glute Bridge https://vimeo.com/223497920
2. Side Plank https://vimeo.com/268837969
3. 10 Second Run Treadmill, Hill, Track, Open Space
4. Rest 60-90s- Repeat 3-4 Rounds

I would recommend resting a couple minutes between circuits for beginners. Feel free to add reps, decrease some of the rest, or make some of the exercises a bit more challenging if you're able.

We hope this is helpful! Have a great week, and as always feel free to comment with questions or topic requests!

All the best,
The Rapid Team
www.go-rapid.com

Andrew Gordon, MS, CSCS
Andrew.Gordon@go-rapid.com

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